Strength
Tempo Snatch
- Take 12-15 minutes to build to an RPE 9 for a single.
- Then perform 2 sets of 1 rep at the same weight with no tempo restriction.
Notes
Today’s strength is tempo snatches. This means you restrict the tempo with which you pull from the ground to 1″ above the knee. Slow things down and take :05 to pull from the ground to 1″ above the knee, then drive normal speed through extension to complete the lift.
You will have 12-15 minutes to warm up at your own pace to a weight that feels like a 9/10 difficulty. After you hit that single, use the same weight for 2 more sets of 1 rep with no tempo restriction. This is the same as last week. If you were here, aim to finish at a slightly heavier weight than last week.
Conditioning
For time:
- 15 Thrusters
- 35-45 Calories
- 90 Wall Balls
10:00 time cap
Notes
Today’s workout is a chipper. Your score is the time to complete the prescribed work or the number of reps completed under the 10-minute time cap.
The thrusters should be heavy. You should aim to complete the 15 reps in 1-2 sets.
The calories should take no longer than 3-minutes. Adjust the target number accordingly.
The wall ball should be light. Choose a ball that allows you to maintain sets of 10-15 reps with quick breaks.